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Thursday, August 31, 2017


Thursday, August 31, 2017



Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance Metcon

Metcon (Time)

For Time:

400m Run

40 Sit Ups

300m Run

30 Plate Ground to Overhead

200m Run

20 Burpee Over Stick Jump

300m Run

30 Plate Ground to Overhead

400m Run

40 Sit Ups


3-5 Rds

3-5 rounds not for time – form not fatigue focus – time cap 45 min:

10x kipping HSPU -> 3sec handstand hold -> fast lower (focus on fast eccentric and control)

10x bar pull overs

* scaling:

10x jack knife kipping HSPU

10x (20 total reps) alternating toes to rings/ kipping ring pull up

3x (18 total reps) Small amplitude butterfly movement progressively bigger to CTB over 6 swings

10x butterfly ring dips

Optional if you finish early and feel good

accumulate 100 meters handstand walking

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